Runner's Knee

By: Nathan Worden

Hey guys, 

I was working with a runner this week who came to me with pain on the inside of her right knee. She said she had gone for a run that morning and her right shin was also feeling tight (shin splints). I started to asses her and noticed her right foot as a bunion on that right foot.  

The bunion is produced by the big toe being forced inward causing the joint at the big toe taking all the force when she takes every stride during her run. Numerous factors could be causing this. The most likely factor is, not her running shoe, but the dress shoes she wears all day at work. If you're a runner, then go get fit for a quality shoe by a good running store. 

 An additional corrective we used was to use RockTape to tape her foot along her toe and foot to help her brain pick up on the correct movement pattern that the toe needs to be straight. We also taped her shin to help relieve the tightness. These are only assisting the correction for her running gate.

When the proceeded to use the Trigger Point Quad Baller roller to release the VMO muscle on her interior right thigh. A weak or inactive flute muscles on the right side is another source as to why all of this is occurring. Using the FMS screen's deep squat revealed this chain of events. All of these are contributing to why the area around the knee is feeling pain. 

This is why we use movement assessments like FMS screen to find the actual source of the dysfunction. RockTape and Trigger Point Therapy, when applied correctly, help with her preparation for her runs. To further help her, exercises like the deadlift and kettlebell swing will strengthen her hips and back in order to keep better posture while she runs.

All of these things feed off each other. The body likes to use the path of least resistance and can create poor relationships when is comes to movement. With the right preparation and specific exercises, you can create proper relationships when you move.

Yours in Strength,

Nathan 


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10 x 10 x 10: The 10-Day Challenge

10 x 10 x 10: The 10-Day Challenge

Hey Guys,


Are you ready to take the 10-Day Challenge? This is 100 reps per day for 10 days in a row. Sounds simple right? This is what you make it. Swing Heavy and make each rep count.



For beginners, focus on form and breathing. For advanced students, swing heavy and keep each rep powerful. 



Your nutrition counts. So that means ZERO sugar for the entire 10 days. Sounds hard? Maybe you need to stop and evaluate your sugar content anyways. Trust me, this is not easy for anyone. Sugar is every where and is making our country a more and more unhealthy place to live. 



Hydrate, Quality H20, Aqua Purificada. Whatever you have to do, just get a gallon of water in each day for 10 days. 

The beauty is in the simplicity. Take the Challenge and see a BIG change in 10 Days! 

Here is the plan:

     1. 10 sets of 10 swings per day for 10 days 

      2. Zero sugar for 10 days 

        3. One gal of water per day for 10 days 

Stay Strong,
Kris

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SASQUATCH!

Pressed for time or looking for a quick way to get your leg workout in? Look no further. This one never disappoints. The best part is, you can use it as a finisher for the end of a workout, or do it for rounds to make it a complete workout.

Here's what you will do:

Grab 3 kettlebells.
1. A Heavy Goblet Squat Bell. (24-28kg for women, 36-40kg for men)
*If appropriate you make go heavier, or lighter if needed.
2. Double Front Squat bells. (double 12-16kg for women, double 20-24kg for men)


Now...


Goblet Squat 3 sets of 5 reps (30-45 seconds rest between sets)
Front Squat 1 set of 5 reps (30-45 seconds of rest)
Goblet Squat 1 set to failure (do this with ONE of your front squat bells)

Rest 1-2 minutes and repeat 3 rounds. Stay fast and loose.
*If using as a finisher only do this 1 round.


ENJOY!


Kris

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